The general maxim is to drink plenty of water. But how much is enough? How much water should people who are the usual office goers consume daily? Dr Tarun Sahani, senior consultant, internal medicine, Indraprastha Apollo Hospitals, says: “For typical office workers, the recommended daily water intake is approximately 2-3 liters (8-10 glasses) of water. This recommendation takes into account the sedentary nature of office work, indoor climate-controlled environments, and standard metabolic needs.
However, this is a general guideline and should be adjusted based on various factors including body weight, activity level, climate, and overall health. Office workers should consider keeping a water bottle at their desk and setting regular reminders to drink water throughout the day. Since air conditioning and heating systems can contribute to dehydration, maintaining consistent water intake becomes even more important in office environments. The goal is to maintain clear or light yellow urine colour, which indicates proper hydration.”
Some people barely drink a glass of water a day and yet are fine. Is there a long-term effect that the lack of adequate amount of water has?
While some individuals might appear to function normally on minimal water intake, this doesn’t mean their bodies are operating optimally. Long-term effects of chronic dehydration can be severe and cumulative. These include increased risk of kidney stones and urinary tract infections, decreased cognitive function and concentration, digestive problems like constipation, and premature aging of skin. Chronic dehydration can also affect joint health by reducing synovial fluid production, potentially leading to increased joint pain and arthritis risk. Additionally, it can impact cardiovascular health as the heart has to work harder to pump blood when the body is dehydrated. Even mild chronic dehydration can affect mood, energy levels, and overall cellular function.
Is there such a thing as drinking too much water? Can it cause bloating, puffiness and weight gain?
Yes, there is such a thing as excessive water consumption, known as water intoxication or hyponatremia. This occurs when drinking too much water dilutes the sodium concentration in your blood to dangerous levels. While temporary bloating and puffiness can occur from drinking large amounts of water, this usually resolves quickly with normal bodily processes. True water-related weight gain is temporary and due to the actual weight of the water in your system. However, it is quite difficult to drink too much water under normal circumstances — it typically requires consuming more than 3-4 liters in a very short period. The body is generally excellent at regulating water balance through thirst and urination mechanisms.
What does excessive thirst signify, and should we drink water every time we are thirsty?
Excessive thirst (polydipsia) can be a significant indicator of underlying health issues, particularly diabetes, kidney problems, or hormonal imbalances. It might also be a side effect of certain medications or dietary habits, such as consuming too much salt or caffeine. While thirst is the body’s natural mechanism for maintaining hydration, waiting until you are very thirsty to drink water isn’t ideal. By the time you feel thirsty, you are already slightly dehydrated. The best approach is to maintain steady hydration throughout the day before intense thirst develops. However, if you experience persistent excessive thirst despite adequate water intake, it is important to consult a healthcare provider to rule out underlying conditions.
What are the symptoms of water imbalance in our body?
Water imbalance can manifest in various ways depending on whether you are dehydrated or overhydrated. Dehydration symptoms include dark urine, decreased urination, headaches, fatigue, dry mouth, dry skin, dizziness, decreased skin elasticity, and difficulty concentrating. In severe cases, it can lead to rapid heartbeat, confusion, and fainting. Overhydration symptoms include unusually clear urine, frequent urination, headache, nausea, vomiting, muscle weakness, cramping, and confusion. In extreme cases, it can lead to brain swelling, seizures, and even death. The key is maintaining balance — your urine should be light yellow, you should urinate every few hours, and you shouldn’t feel excessively thirsty or bloated.